Best Stretches Recommended by Physiotherapists to Prevent Stiffness

Stiffness in the muscles and joints can lead to discomfort, limited movement, and even long-term mobility issues. Whether you have a sedentary job, are recovering from an injury, or simply want to maintain flexibility, stretching is an essential part of keeping your body in top shape.

Physiotherapists recommend targeted stretches to improve flexibility, reduce muscle tightness, and prevent stiffness from setting in. In this article, we’ll explore the best physiotherapist-approved stretches to help you move freely and comfortably.

Why Stretching Is Important for Preventing Stiffness

Many people experience stiff muscles and joints due to inactivity, poor posture, overuse, or ageing. Without regular stretching, muscles shorten and lose elasticity, leading to discomfort and restricted movement.

Benefits of Stretching Regularly

• Improves Flexibility – Keeps muscles and joints supple

• Enhances Blood Circulation – Promotes oxygen flow to muscles

• Reduces Muscle Tightness – Helps alleviate tension and discomfort

• Prevents Injury – Reduces the risk of strains and sprains

• Supports Better Posture – Helps maintain proper alignment

• Decreases Stress – Loosens muscles that tighten due to stress

A local physiotherapy clinic in Adelaide SA can assess your flexibility and recommend personalised stretches based on your needs.

Best Stretches to Prevent Stiffness

The following physiotherapist-recommended stretches target key muscle groups prone to stiffness. Perform these stretches daily or after physical activity for the best results.

1. Neck Stretch (For Neck and Shoulder Tension)

Many people experience neck stiffness from poor posture or prolonged screen time.

How to Do It:

• Sit or stand tall.

• Gently tilt your head towards your right shoulder, feeling the stretch on the left side.

• Hold for 15-20 seconds, then switch sides.

• Repeat 2-3 times per side.

2. Chest Opener Stretch (For Rounded Shoulders and Upper Body Stiffness)

If you spend long hours at a desk, your chest muscles may become tight, leading to a hunched posture.

How to Do It:

• Stand tall and clasp your hands behind your back.

• Slowly pull your arms back while lifting your chest.

• Hold for 20-30 seconds and release.

• Repeat twice.

3. Shoulder Stretch (For Shoulder Flexibility and Mobility)

Stiff shoulders can affect your ability to reach overhead or move comfortably.

How to Do It:

• Bring one arm across your body at shoulder height.

• Use your other hand to gently pull the arm closer.

• Hold for 20-30 seconds, then switch arms.

• Repeat twice per side.

4. Cat-Cow Stretch (For Spine and Lower Back Mobility)

A stiff spine can lead to back discomfort and reduced flexibility.

How to Do It:

• Get on all fours with your hands under your shoulders and knees under your hips.

• Inhale and arch your back, lifting your head (Cow Pose).

• Exhale and round your spine, tucking your chin (Cat Pose).

• Repeat 10 times in a slow, controlled manner.

5. Lower Back Stretch (For Relieving Tension in the Lumbar Region)

Sitting for long periods can cause tightness in the lower back.

How to Do It:

• Lie on your back and pull both knees towards your chest.

• Hold for 20-30 seconds while breathing deeply.

• Repeat twice.

6. Hip Flexor Stretch (For Tight Hips Due to Sitting)

Tight hip flexors can lead to lower back pain and restricted movement.

How to Do It:

• Kneel on one knee with the other leg in front, forming a 90-degree angle.

• Lean forward slightly until you feel a stretch in the hip of the back leg.

• Hold for 20-30 seconds, then switch legs.

• Repeat twice per side.

A physio St Clair specialist can guide you on how to stretch safely and effectively, especially if you have existing muscle imbalances.

7. Hamstring Stretch (For Leg Flexibility and Reduced Stiffness)

Tight hamstrings can cause lower back strain and restricted leg movement.

How to Do It:

• Sit with one leg extended and the other bent inward.

• Reach towards your toes, keeping your back straight.

• Hold for 20-30 seconds, then switch legs.

• Repeat twice per side.

8. Quadriceps Stretch (For Loosening the Front Thigh Muscles)

The quadriceps often become stiff after prolonged sitting or intense exercise.

How to Do It:

• Stand on one foot and pull the opposite foot towards your glutes.

• Keep your knees together and hold onto a support if needed.

• Hold for 20-30 seconds, then switch legs.

• Repeat twice per side.

9. Calf Stretch (For Ankle Mobility and Prevention of Foot Stiffness)

Tight calves can lead to foot pain, Achilles tightness, and poor circulation.

How to Do It:

• Stand facing a wall with one foot forward and the other extended back.

• Keep your back leg straight and press the heel into the ground.

• Hold for 20-30 seconds, then switch legs.

• Repeat twice per side.

10. Seated Spinal Twist (For Mid-Back and Hip Mobility)

A lack of spinal mobility can contribute to stiffness and discomfort.

How to Do It:

• Sit on the floor with one leg extended and the other bent over it.

• Twist your torso towards the bent knee, placing your elbow on the outside of the knee.

• Hold for 20-30 seconds, then switch sides.

• Repeat twice per side.

How to Stretch Safely and Effectively

Stretching should feel comfortable and relieving, not painful. Follow these safety tips to get the most out of your stretching routine:

• Warm Up First – Stretching cold muscles can lead to strain. Do some light movement before stretching.

• Hold Each Stretch – Avoid bouncing. Instead, hold stretches for 15-30 seconds to allow muscles to relax.

• Breathe Deeply – Proper breathing helps reduce muscle tension.

• Avoid Overstretching – Stretch only to the point of mild discomfort, not pain.

• Stay Consistent – Regular stretching improves flexibility over time.

When to See a Physiotherapist for Stiffness

While stretching helps reduce stiffness, persistent tightness may indicate an underlying issue. Consider seeing a physiotherapist if you experience:

• Chronic muscle tightness that doesn’t improve with stretching

• Pain when stretching or moving

• Limited range of motion in certain joints

• Frequent muscle cramps or spasms

• Previous injuries that affect flexibility

A local physiotherapy clinic in Adelaide SA can assess your mobility and create a personalised stretching and treatment plan to improve flexibility safely.

Stretching is a simple yet powerful way to prevent stiffness and improve mobility. Incorporating these physiotherapist-approved stretches into your daily routine can help you move more freely, reduce discomfort, and support long-term joint and muscle health.

If you struggle with persistent stiffness, working with a physio St Clair specialist can provide tailored guidance to keep your body flexible and pain-free. Prioritise stretching today to maintain mobility for years to come!